Distractors are a common cause of performance lags in many sports. They can come in all forms and shapes. It might be a comment made by someone else, weather conditions, or it even be our self-talk. In any event, distractors can get in our way and keep us from achieving the level we are capable of in our dancing.

Consistency

Distractions create inconsistencies in performance. We all seek that "can't miss" feeling. Confidence is a crucial ingredient in this process and, as confidence increases, performance increases. If we become distracted, our confidence lags and our momentum may be diminished. Recently, I was talking to a dancer who complained that she could not dance well at competitions because the floors were so different from what she was used to. She overcame the distraction of the dance floor by focusing on mechanics, her routines, and showmanship—and her preoccupation with the floor diminished.

Dealing With Distractions

• Gain as much information as you can—knowledge is key to avoiding distraction. For example, when going to a competition, check out the dance floor and lighting before competing. Always dance several times in your costume before wearing it for a showcase or competition. Try out that hairstyle and makeup first to make sure they won’t distract you.
• Make a list of possible distractions and write down ways in which to circumvent them. Then try to create similar situations so that in effect you can desenstise yourself in advance.
• Practice in as many different conditions as possible. Practice under adverse conditions once in a while, always practicing with a purpose. If you are not working on some improvement then you are cutting yourself short.
• Use positive self-talk. Forget that you choked the last freestyle. Chastising yourself with "I should of...", "I can't...", or, "I'm such a ...!!." type statements only interfere with your performance and they, themselves, become distractors. According to research, such negative thoughts can divert your attention from performing as long as nine minutes each time you do it.
• Practice frequently and keep sessions short. If you practice too much your concentration span become shorter and you may become more easily distracted and less alert.
• Add variation to your practice routine. Work on different types of body movements and mechanics, always with the purpose of improving your dancing.